Grab Bag Workout

Equipment Used: Various sets of dumbbells / kettlebells Adjustable resistance band Sled

Grab Bag Workout

SUMMARY ***Stretch/Warmup Dumbell/Kettlebell Double Windmill Resistance Band Calf Press Lying Leg Lifts Renegade Row into Pushup Straight Leg Deadlifts Tricep Dips Overhead Medicine Ball Slam Burpee Bicep Curl into Shoulder Press Supermans Side Squat Jumps Plank Mountain Climbers Bear Crawl Sled Drags Hand Over Hand Sled Pull

Grab Bag Workout

This workout hits various muscle groups and incorporates strength training alongside plyometric and isometric exercises. You will need to use basic fitness equipment to complete the circuit although a couple sets are bodyweight only. To really polish off the workout, we finish with sled work. Be sure to leave yourself plenty of space to get at it & stretch appropriately beforehand. Since the equipment used here varies greatly, it would be best to perform the circuit for reps as opposed to time. A vast majority of the exercises used here have not been featured in previous workouts. So please take time to review them and practice your form before hitting the workout. Good luck!

Examples

Dumbell/Kettlebell Double Windmill: Click For Video Example Resistance Band Calf Press: Click For Video Example Lying Leg Lifts: Click For Video Example Renegade Row into Pushup: Click For Video Example Straight Leg Deadlifts: Click For Video Example Tricep Dips: Click For Video Example Overhead Medicine Ball Slam Burpee: Click For Video Example Bicep Curl into Shoulder Press: Click For Video Example Supermans: Click For Video Example Side Squat Jumps: Click For Video Example Plank Mountain Climbers: Click For Video Example Bear Crawl Sled Drags: Click For Video Example Hand Over Hand Sled Pull: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Hill Workout

Equipment Used: A grassy hill at a steep incline Optional: Gloves Optional: Ankle weights Optional: Weight vest Optional: Rubber Bands / Resistance Band Loops

Tip: This workout can be done anywhere but the incline helps provide additional difficulty.

Hill Workout

SUMMARY ***Stretch/Warmup Wide Walking Lunges (Zig Zag Lunges) Backwards Run Side Squats (up & down) Incline Sit Ups (half) Squat Jumps (Frog Jumps) Decline Burpees (base) Suicides (half/full) Incline Walkout Push-Ups (base)

Hill Workout

This workout was created to take advantage of the natural resistance created by exercising against an incline. Although we are working out using a hill, this circuit could be done on flat ground (no excuses!). The hill just makes it tougher. Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. A set of K Bands, comfortable ankle weights or a weighted vest can really ramp up the intensity. The workout is primarily legs and cardio but it does touch on abs & upper body a bit. Be sure to stretch appropriately. The exercises are meant to vary in how you use the hill. Every exercise should start at the "base" (bottom) of the incline. The exercises marked "base" are just done at the bottom of the hill. For the Walkouts, you want to "walk" up the incline of the hill. The burpees should be done facing away from the hill & kicking your feet back onto the incline surface of the hill. When doing the sit-ups, face the incline & walk halfway up. Take a seat & start performing reps. Be careful when performing these exercises. They are very common bodyweight movements but it will be slightly more tricky to execute these on a raised & uneven surface. Take your time with them the first set. For the other exercises, perform the instructed exercise while moving up the hill towards the top. Once at the top, lightly jog back down to the base. If the length of the incline is fairly short, you may want to perform several trips to the top to complete a set. If the incline is really long and/or steep, one trip to the top (or even halfway up) may be sufficient enough to call a set. Use your best judgement & don't cheat yourself! The side squats should be done one side leading on the way up & the other on the way down. Alternate which side takes the incline. If the incline is long enough, perform suicides by putting the return points at both halfway & all the way up the incline. For shorter hills, just run to the top multiple times to complete the set. All these exercises have been used in previous workouts but we have video examples linked below to refresh your memory. Take time to review them and practice your form before hitting the workout. Good luck!

Examples

Wide Walking Lunges: Click For Video Example Backwards Run: Click For Video Example Side Squats: Click For Video Example Incline Sit Ups: Click For Video Example Squat Jumps: Click For Video Example Decline Burpees: Click For Video Example Suicides: Click For Video Example Incline Walkout Push-Ups: Click For Video Example

DIRECTIONS Lake Pflugerville Park 18216 Weiss Lane Pflugerville, TX 78660 Find your way to Weiss Ln and approach the park from either the north or south. On the map picture below, the red pinpoint marks the location of the main entrance area. There is a driveway w/ a sign stating "Lake Pflugerville Park".

FROM NORTH AUSTIN Toll Road Take Texas 45 Toll East Take the Kelly Ln/Farm to Market 685/TX-130 exit Stay straight and merge onto Kelly Ln Turn right onto Weiss Ln About 1 mile up the road, look right for the Lake Pflugerville Park entry ***There is a sign for it, shortly before the lake. No Toll Roads Get onto I-35 & Wells Branch Pkwy Exit the highway & travel east Turn right at E Pflugerville Pkwy, travel about 5 miles Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake. Get onto I-35 & go to Grand Avenue Pkwy Exit the highway & travel east about 3 miles Turn left onto Dessau Rd Take a right onto E Pecan St / Pflugerville East Rd Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake.

FROM SOUTH AUSTIN Toll Road Take Texas 45 Toll North Exit Pecan St / Pflugerville Take a right into E Pecan St / Pflugerville East Rd Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake. No Toll Roads Head North on I-35 Take exit 243 toward Braker Ln Turn left onto Dessau Rd Turn right onto Farm to Market 734 E/E Parmer Ln Turn left onto Cameron Rd (Harris Branch Pkwy) After the road curve, turn left to stay on Cameron Rd Stay left to continue onto E Pecan St/Pflugerville East Rd Turn right onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake.

Hydrate, Rest and Recover. Good luck!!!